The short answer
No. On Ep. 129, Nikkiey explains that when you're sick, your body needs rest and recovery to heal. Pushing through a workout can worsen your condition, drag out your recovery, or even cause long-term damage. Treat symptoms like a cough, poor sleep, or congestion as your signal to stop, and focus on eating well and staying hydrated.
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Nikkiey on why rest is part of healing and how pushing through can backfire
Plays from 13:28 · Ep. 129: Will I Lose Muscle If I Stop Working Out When Sick?
The symptoms Nikkiey treats as a clear signal not to work out
Plays from 14:06 · Ep. 129: Will I Lose Muscle If I Stop Working Out When Sick?
Why Nikkiey skipped the gym after Miami, and why that was hard
Plays from 14:41 · Ep. 129: Will I Lose Muscle If I Stop Working Out When Sick?
Why you don't need to force your macros when sick, but should prioritize protein
Plays from 9:20 · Ep. 129: Will I Lose Muscle If I Stop Working Out When Sick?
Nikkiey on keeping perspective: a short break won't undo your long-term goals
Plays from 9:53 · Ep. 129: Will I Lose Muscle If I Stop Working Out When Sick?
The full answer
Nikkiey is clear that rest isn't time wasted. She describes it as an active part of healing, the time when your body repairs and strengthens itself. If you ignore that and keep training, you risk making things worse. Her rule is to listen to your body. If you're coughing, not sleeping well, or can't breathe through sinus congestion, that's your cue to skip the workout and let healing happen.
She speaks from experience. After coming back from a conference in Miami, she got sick and hadn't worked out in about two weeks. She admits she wanted to get back to the gym because she'd already missed training while traveling. But she believes pushing through could have turned it into a three- or four-week illness. She also admits it's hard. Training gives her joy and a sense of accomplishment, and not being able to do it sucks. That frustration is normal. It doesn't mean you're falling behind.
On food, she takes the pressure off:
- If your appetite is gone, it's okay not to be hungry and okay not to force-feed yourself to hit your macros.
- Still choose quality food that supports your immune system and recovery, not burgers, ice cream, and chips.
- Try to get your protein in and stay hydrated.
The bigger point is perspective. Your goals are long term, so a short step back while you're sick won't undo them. Whatever plan you started on January 1 can wait while life happens. If you're unsure how serious your illness is or when you're ready to train again, check in with your doctor.
From Nikkiey Stott and WarriorBabe's coaching. For education, not medical advice: talk to your doctor about your own health.
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24 minWill I Lose Muscle If I Stop Working Out When Sick?
Episode 129 · Feb 12, 2024